Fitness, Fellowship, Faith

Day: October 21, 2022

Dying @#%(@ Cockroaches

Warm Up…

SSH, Imperial Walkers, Mericans

Round One

Mosey to Martha’s parking lot (this means Goose runs with the PAX while Bandit nurses his knees carrying lightweight ruck sack – thanks to Flintstone for staying with the 6).  At the target waypoint Bandit calls audible with the Dance of the Dying Cockroach.  Following, Goose instructs partner 1 to plank while partner 2 traverses the parking lot as desired (some bear crawl, some lunge, some high knees, at least one skipped like a fairy).  We did this too many times (3, 4, 5?).

Round Two

Mosey to Pavillion for some individual work, including more planks.  On the way… yep damn cockroaches!!  Goose then leads us in Step ups, PLANKS, Dips, PLANKS, Planks, PLANKS, Squats, PLANKS, Cockroaches, PLANKS, Cockroaches… you get it!

Round Three

Good ole fashioned Dora, Dora, Dora… 100 Meric (cockroaches) ans, 200 Sq (cockroaches) uats, 300 LB (cockroaches) Cs

Wrap Up

Goose and PAX run a lap round the baseball fields while Bandit/Flintstone ruck back to Snowballs.  Somewhere in there, we all meet up for… more cockroaches.  We wrap up at snowballs with round of Mary.


Great to be back out in the gloom with everyone.   Thanks to Flintstone for the encouragement.  It’s been a very long time since my last Q.  Great to do this with my 2.1 (love you Goose!) without whom I may have fart sacked instead.  In fact, without me, he probably would have too.  That’s the point… you can’t really do it on your own.   It doesn’t matter if it’s your career, your faith journey, your wellness… it takes a village.  You need someone that has your back, that encourages and pushes you.  I am so thankful for my F3 village for the push, encouragement, and accountability!.  Glad to celebrate F3 with all you fools!!!!

On behalf of Goose (who is currently halfway around the world) and me…




Amazon: VQ

JJ help warm things up in the 30-degree weather. From there Amazon took the lead.

Mosey down Neal Hawkins Rd. on the sidewalk, pass the entrance to Martha Rivers park on the left, turn right onto Valleywood Dr. At the corner of Valleywood Dr. and Rivermont Dr. ,Stop and do 10 squats & 10 burpees. Turn right onto Rivermont Dr.. stop at every other mailbox and do 10 merkins (there are 12 mailboxes, so 6 sets of merkins) at the end of Rivermont Dr. turn right and continue mosey until the empty Bank building.

In the rear parking lot of the bank:

  • 5 burpees run across the parking lot do 5 Alarm clocks, rinse and repeat 3 times.
  • Lunges across the parking lot, bunny hops back; rinse and repeat 3 times.
  • 10 Dyeing Cockroach run across the parking lot do 10 merkins, rinse and repeat 3 times

Mosey back to Rivermont Dr. stop at every other mailbox and do 10 squats. Turn left onto Valleywood Dr. cross Neal Hawkins Rd. into Martha Rivers park.

Stopped at the American flag and said the Pledge of Allegiance.

Mosey to picknick shelter:

  • 40 stair steps & 10 dyeing cockroaches

Stopped a few light posts to do more squats and jumping squats. Mosey back to starting point.



Treasured Memories

Warm Up.

It was good and cold and the pax were excited probably more that it is Friday.

Just a few warm ups in and Amazon comes running up so we greeted him with some monkey humpers.

Booyah Merkins.

I asked the pax what memory they had of F3 that has kept them coming back. Mine was the morning I thought I could not finish the workout and Booyah merkins were called last I was tanked and thanks to Slaw that morning for pulling me through.

Booyah Merkins 10-1

mosey to the red light on Main. Since Easy rider sometimes has questions I asked him what side of the street should we werk from. By this point Mumble chattter was going well. Easy calls left I called the post with American flags to do American Hammers and crunchy frogs 10 at each Flag. Easy in all his wisdom realized not every pole had a flag so he proceeded to use this to his advantage.

Once we finished we moseyed back to the Rotary. Only to begin again.

Time for some timed work.

20 exercises 40/20 every 5th exercise take a lap around the rotary.

With this Motley Crue farts were made and words were said. It was a lot of fun and a great Calorie burn.

New memories are made every day its how you let them impact you that makes the difference.

FYI we did Burpees. Even for the train.

Thanks to all who came out this morning. I appreciate all of you.

Prayer request.

Purple Hazes Mom, Easy Riders family, Sarlacc and his interviews. Sargento, Big Pappys Lil Kid Eli, I heard Amazon mention a special delivery coming to him and his wife so keep them in your prayers also.

The Bed Pan is Full!!


The return of the stupid shuffle

Covered 2.5 miles. We did the stupid shuffle. Pull ups. Merkins. Monkey Humpers. Bear crawls. Stretching.

Prayers – radars sister, sargento, sarlac job search, radioheads great uncle passing, Gump, finales sons injury, nutrias brother in law, easy riders son, huckleberry


Announcements – Christmas party upcoming, Christmas 5k, upcoming blood drive – talk to bubba sparks or tiger, 5k this weekend, Belmont turkey trot

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